Cycle Your Interval Training Yesterday I discussed the #1 HIIT mistake: overtraining. Too many interval workouts every week can hinder fat-loss results by putting too much stress on your adrenal glands, forcing them to release nothing but cortisol. Today, I’m back with the 2nd biggest mistake people make when using interval training for fat-loss.... Not cycling interval workouts properly. If all you do is repeat the same interval routines week after week, your body will quickly adapt and be forced straight into a plateau. But when you cycle your interval workouts properly a few important things happen: 1: You’ll help to keep your body from hitting that exercise wall causing a plateau in progress...and 2: You’ll keep yourself from getting bored while having a lot more fun in the process There are 3 Metabolic Systems that I recommend you tap into weekly on an ongoing basis. In a nutshell, here’s how it works: SYSTEM #1 involves a series of short-intense bursts of cardio type exercise lasting between 20 to 30 seconds with adequate recovery time between bursts. Obviously, with such short bursts of exercise, we are talking about the highest of intensity here. Benefits of this type of training: This releases fat-burning hormones (adrenaline, etc.) that help break apart stubborn pockets of fat and creates the huge 24-hour (or more) after burn...aka - EPOC (excess post-exercise oxygen consumption). SYSTEM #2 involves a series of short, but hard, intervals that usually lasts between 60 seconds all the way up to 3 minutes at a time with strategic recovery time between intervals. Benefits of this type of training: This is the fastest way to deplete glycogen, which always equals faster fat-loss --- and it’s the only system that has been shown to increase fat-burning results from the other two systems. SYSTEM #3 is lower intensity cardio done for longer durations of 30 to 60 minutes. But don’t worry. If you are doing the other 2 types of system work, you only have to do this type of slow-go cardio one time a week to get the desired effect. Although this slow-go type of cardio is bashed constantly, it’s primarily because people chronically overdo it...and under-do the others. Benefits of this type of training: Using the lower intensity system sparingly will condition the aerobic system properly, which will increase your performance when using the higher intensity Systems 1 and 2. This system also improves your body’s ability to store and utilize glycogen (stored energy from carbs and other foods), which improves fat-burning efficiency inside your body. Now go plan your 3 days of cardio into your weekly schedule and make sure to utilize each of the 3 systems above for maximum body transformations.
Posted on: Sat, 10 May 2014 11:09:08 +0000
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